CrossFit Weddington – CrossFit
Warmer (No Measure)
3 min Constant Plate Movement
Foam Roll T’s and Lat
3-5 min Mobility
Monster Walk
10 Pallof Press per side
3 Round NFT
10 Alt Lunges
10 Push-up
10 ABMAT
A: Hang Power Snatch (3 every 2 min x 6 Building)
B: Metcon (AMRAP – Reps)
8 min Ladder
2 Alt DB Snatch 45/25
2 Burpee
4 Alt DB Snatch 45/25
4 Burpee
6,6,8,8,10,10,12,12……
C: SkiBiRo (Calories)
Ski, Bike, or Row
:20 Sec Sprint EMOM for 8 min total rest for :40 sec each min. Score is total cal
Finished (No Measure)
3 rounds
100ft Baby Carry w/ KB
:30 sec Side Plank per Side
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min